Water Aerobics Exercise Class 

Who likes HydroHIIT classes?  

HydroHIIT – high intensity interval training in the water –  is a water aerobics exercise class that is enjoyed by both men and women of all ages. No matter the routine led by your instructor, water exercise is safe for the joints. Some people who have had a knee or other kind of surgery find that water is a safe way for them to exercise while they heal from surgery. However, most participants are not under medical care; they simply want to have a safe physical workout so they can stay fit and healthy. People often find they can do things in water they cannot do on a floor. In the water, they feel stronger and more mobile.   

What is a HydroHIIT class?  

HydroHIIT is a water class that uses interval exercises for a quality workout. Instructors lead participants in movements to increase their heart rate followed by recovery exercises where participants are still moving but their heart rate goes down. A rest period might include something like a light jog in place while in the water. Participants get comfortable with all kinds of exercises in the water, learning things like cardio, grounding, core activation, travel and stationary movements. It requires a lot of strength when participants are grounded and moving hand weights. 

Although every water instructor is different, they all incorporate some type of cardiovascular, or aerobic, exercise in the water, with or without exercise equipment. One instructor likes to do bodyweight cardiovascular work without the use of extra equipment, then transition to the use of equipment with hand weights or pool noodles. Hand weights add strength to upper body exercises. Pool noodles have a variety of uses. They can be lifted the same as dumbbells, or even sat on like a bicycle. A suspension exercise requires a person to hold the noodle up in the water with their arms, pick their feet up off the floor, and kick with their legs to maintain suspension. As long as one keeps kicking, they usually are able to keep their feet off the ground for an extended period of time.  

Participants exercise different muscle groups through a variety of interval exercises. The muscle groups that receive exercise include the shoulders, triceps, biceps, core, chest, back and both legs. When participants “travel,” they move from end to end of the pool, either straight, diagonally or through back-and-forth movements. Moving through the water is a little more complex than moving on the ground, as waves are created during each movement. Moving backward against the waves provides resistance; participants encounter resistance from the water itself and from their own body. 

Core muscles are engaged with what’s called stationary, or “grounding exercises.” In this, the instructor says, “ground feet,” which means to keep both feet in the same spot on the pool floor. This requires participants to stabilize their core more, which adds intensity to certain exercises. “Staying in place” might include things like jumping in place or running in place. Again, engaging and stabilizing the core adds extra intensity. A full-body interval workout in the water benefits a participant’s muscle strength, balance and heart health.  

Cool down exercises at the end of each session can improve participants’ hip mobility and thoracic mobility. The instructor asks HydroHIIT class participants to ground their feet, extend both arms out to the front at shoulder level and open a hand. Opening the body with one hand enhances thoracic spine mobility.  

Some instructors use music during class for participants to enjoy while they exercise.  

Where and when does the class meet?  

HydroHIIT meets at the pool at different WK Fitness & Wellness Centers. Find a location and schedule that works for you.  

Why do HydroHIIT?  

HydroHIIT has many benefits, ranging from cardiovascular to strength and balance. Don't forget – community is a big part of this water class. A lot of members come to socialize while they work out, which is an important addition to physical movements. Water aerobics exercise can benefit all people from any age group looking to improve their strength, balance and stability.